One of the biggest wins for the keto diet is how much butter, cheese, and heavy cream you can eat. However, one question is often forgotten: Is milk keto friendly?

Due to the relatively high amounts of lactose (milk sugar), milk is definitely not keto friendly (100ml of full cream milk has 5g of carbs). And that means all dairy milks—skim, 1%, 2%. Each type is not keto friendly.

Fortunately. there are a number of non-dairy milk options out there. Yet, finding one with the fewest carbs (and most fat) can be tough. One general tip to keep in mind? Always choose the unsweetened milk versions. Sugar will only add carbs.

In this article, you’ll find:

  • The best milk to drink on the keto diet
  • Milk to drink in moderation
  • Milk to steer clear of

The best milk for a keto friendly diet:

Coconut Milk

Unsweetened coconut milk is a good option. It has one net carb, but one or two servings won’t take you out of ketosis, she says.

Nutrition Facts

Serving Size 100ml

Servings 1


Amount Per Serving
Calories 174Calories from Fat 166
% Daily Value *
Total Fat 18.5g29%
Saturated Fat 16.8g85%
Trans Fat 0g
Cholesterol 1mg1%
Total Carbohydrate 2g1%
Dietary Fiber 1g4%
Sugars 0.9g
Protein 0.7g2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

Directions

Coconut Milk

Unsweetened coconut milk, per 100ml serving: 174 calories, 19 g fat, 2 g carbs, 1 g protein

Keto friendly milk to drink in moderation:

Almond & Soy Milk

Key factors with any food and beverage is how it factors into your total daily intake of calories, fat, carbohydrates, and protein.

Macronutrient Composition for Keto Diet Success

A balanced macronutrient intake is essential for success on the keto diet. Macronutrients are food groups humans consume in large quantities. They provide the bulk of the energy to the body.

The primary macronutrients are carbohydrates, fats, and proteins.

The macronutrient composition of a diet can be described using the mass of each macronutrient, the ratio of macronutrients in the diet, or the percentage of each macronutrient in the diet.

Its the very first step in our 30-day pre keto plan and you should consume accordingly. Keto friendly alternatives like most nut milk (almond, soy), can make an appearance in your keto diet lineup.

One thing to note: None of those milks will be as high in fat content as coconut milk, despite their lower carbs.

Nutrition Facts

Serving Size 100ml

Servings 1


Amount Per Serving
Calories 17Calories from Fat 14
% Daily Value *
Total Fat 1.5g3%
Saturated Fat 0.1g1%
Cholesterol 0mg
Total Carbohydrate 0.6g1%
Dietary Fiber 0.3g2%
Sugars 0.2g
Protein 0.5g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

Directions

Almond Milk

Unsweetened almond milk, per 100ml serving: 17 calories, 1,3 g fat, 1 g carbs, 0,5 g protein.

Nutrition Facts

Serving Size 100ml

Servings 1


Amount Per Serving
Calories 35Calories from Fat 15
% Daily Value *
Total Fat 1.7g3%
Saturated Fat 0.3g2%
Total Carbohydrate 2g1%
Sugars 1g
Protein 3g6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

Directions

Soy Milk

Unsweetened soy milk, per 100ml serving: 35 calories, 1,7 g fat, 2 g carbs, 3 g protein.

Milks to avoid if you’re on the keto diet:

Rice And Cow’s Milk 

Rice milk and regular cow’s milk, are high in carbs and sugar (and low in fat), so they’re best avoided on the keto diet.

While 100ml of milk won’t immediately knock you out of ketosis, your net carbs will start adding up and you’ll eventually find your options pretty limited throughout the day.

Nutrition Facts

Serving Size 100ml

Servings 1


Amount Per Serving
Calories 37Calories from Fat 9
% Daily Value *
Total Fat 1g2%
Saturated Fat 0.2g1%
Total Carbohydrate 9.4g4%
Dietary Fiber 0.2g1%
Sugars 4g
Protein 0.1g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Directions

Rice Milk

Unsweetened rice milk, per serving: 47 calories, 1 g fat, 10 g carbs, 0,1 g protein.

Nutrition Facts

Serving Size 100ml

Servings 1


Amount Per Serving
Calories 63Calories from Fat 31
% Daily Value *
Total Fat 3.4g6%
Saturated Fat 1.9g10%
Total Carbohydrate 5g2%
Dietary Fiber 0g
Sugars 5g
Protein 3.2g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Directions

Full Cream Cow’s Milk

Full-cream milk, per 100ml serving: 63 calories, 3,4 g fat, 5 g carbs, 3 g protein. 

The key is to stay aware of what you drink, as these beverages can really creep up on you. Know what you are consuming!